Daily Consumption of Matcha: Its Advantages Unveiled
Matcha, a fine green powder derived from the leaves of the Camellia sinensis plant, has been a staple in Eastern cultures for over three millennia. It is believed that Emperor Shen Nung discovered matcha in 2737 BC in China [1].
The unique combination of compounds in matcha, such as caffeine, L-theanine, and antioxidants like EGCG, provides numerous benefits.
Cognitive Benefits
Matcha enhances brain function and memory by increasing alpha wave activity in the brain through L-theanine, promoting relaxed alertness and better memory, especially under stress [2]. Research suggests that green tea (of which matcha is a concentrated form) consumption rapidly improves cognitive performance during mental tasks, reduces mental fatigue, and supports sustained focus and flow states [3][4]. The balanced caffeine and L-theanine combo in matcha leads to heightened alertness without the jittery crash typical of other caffeinated drinks, boosting mood and mental clarity [1][3].
Sleep-Related Considerations
While matcha can improve wakefulness and focus via caffeine, it may disrupt sleep if consumed late in the day due to its approximately 70 mg caffeine per serving. It’s recommended to avoid drinking matcha after 4 PM to prevent interference with sleep quality [1]. L-theanine, however, contributes to relaxation without sedation, which can reduce stress but does not induce sleep directly [3].
Exercise-Related Benefits
Matcha supports exercise performance and recovery mainly through metabolism boost and enhanced energy production. It increases thermogenesis (fat burning), supporting efficient calorie expenditure and weight management [3]. Its antioxidant properties (high EGCG content) help combat oxidative stress resulting from exercise, potentially reducing muscle damage and promoting cellular repair [3]. Additionally, the caffeine provides an energy boost useful for endurance and focus during workouts [1][3].
Beyond its potential impact on cognitive function and sleep quality, matcha also shows promise in physical health benefits. For instance, a study published by the Journal of Nutritional Supplements suggests that daily consumption of matcha can enhance exercise-induced fat oxidation [5].
Matcha was brought to Japan by Buddhist monks in the 9th century and is a fundamental element of Japanese culture, giving rise to the tea ceremony known as "Chanoyu" or "Chado".
However, it's worth noting that the studies discussed do not provide conclusive evidence on the physical health benefits of matcha beyond its potential impact on cognitive function and sleep quality. For example, a study published by PLOS One shows significant improvements in social acuity scores and sleep quality indices, but no relevant changes were detected when evaluating its impact on people with Alzheimer's [6].
To reap the benefits of matcha while minimising potential side effects, experts recommend consuming only 1 to 2 cups per day [7]. This helps avoid potential side effects such as sleep problems and digestive issues.
References:
[1] Nutrition Research (2017) [2] Journal of Psychopharmacology (2008) [3] Journal of the American College of Nutrition (2013) [4] Psychopharmacology (2014) [5] Journal of Nutritional Supplements (2017) [6] PLOS One (2018) [7] Experts' advice on matcha consumption (2021)
- Engaging in a healthy-diets practice by incorporating matcha into your nutritional plan may aid in weight management due to its ability to increase thermogenesis (fat burning).
- The practice of health-and-wellness routines, such as fitness-and-exercise, can be further supported by matcha's antioxidant properties, particularly its high EGCG content, which can help combat oxidative stress and reduce muscle damage.
- Integrating matcha into your health-and-wellness regimen may also offer cognitive benefits, such as enhanced brain function, better memory, and reduced mental fatigue during mental tasks, contributing to improved focus and sustained attention.
